Sep 13, 2020

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Breathing for Your Wellness and Well-being

Breathe
Drawing by Kimberly Rex

Your breathing cycles affect your wellness and well-being. While COVID-19 and wildfires are both related to issues related to fully being able to breathe in situations that diminish your ability to breathe fully, I thought it would be important to speak to the importance of finding time to take the benefits of simple breathing meditations you can practice to diminish stress with natural breathing modalities.

Breathe as deeply as you would like to heal. The simple act of taking a relaxed full rhythmic breath cycle is one of the most beneficial actions you can take for your wellness and well-being. On the physical level, regulating your breath improves your digestion, the amount of oxygen that is transported into your blood, and brain function. On the emotional and mental levels, regulating your breath so that you are able to inhale and exhale fully allows you to experience greater calm in the midst of stressful situations and to regulate negative emotional states.

In Resonance Repatterning®, sessions work with breath patterns that are present related to your issues with frustration, fear, anger, grief, sadness, shock, anxiety, and stress. Sometimes a client’s breath cycle is stuck on the inhale manifesting as holding the breath without an easy exhale. Other times, the client’s breathing pattern might show up with excessive sighing, or shallow breathing.

These limiting breathing patterns originate from different times in your life including birth process interruption of breath, a shock, or trauma, from smoking, or even from reactions to environmental toxins.

Breath Patterns for Well-being

  1. Get in Touch with Your Breath

The easiest way to determine your breathing pattern is to put one hand on your upper abdomen near the waist and the other in the middle of your chest. If you are breathing properly, the hand on your abdomen should be expanding and contracting with each breath. If you notice that you are constantly breathing solely through your chest, start a daily abdominal breathing practice. You only have to do a few minutes per day to notice a difference. You can also use this technique in a stressful situation.

2. Sea of Tranquility Breathing Meditation

Get in touch with your breath. While taking even breaths for your inhale and exhale, you can massage the center of your chest known as CV17 to relieve anxiety and panic attacks. This point can be found by drawing an imaginary line from the crease of your armpit to the center of your chest. You can apply pressure with your fingers or place your hand in prayer position with fingers pointing up and your elbows out to the side. Allow them to raise slightly along with your head on the inhale, and return back to neutral position with your exhale. Exhale slowly through your mouth and let your belly contract as you do this. This will allow your mind and heart rate to move into a more relaxed state.

Stay with this breathing meditation for 2-3 minutes. Practice this a few times a day to bring greater harmony to your body-mind system. This will benefit you when you anxious, depressed, or need to recover from emotional or physical injury.

Breath Patterns for Wellness

  1. The Sea of Chi Breathing

Place both hands on your abdomen. Inhale slowly and deeply through your nose and breath into your belly. Your hands should rise as your belly rises and there should very little movement in your chest. Research shows that inhaling for 7 seconds and exhaling for 7 seconds can activate the part of your nervous system that calms stress. So as you breathe in, slowly count to 7 and do the same as you exhale. This will entrain your breathing with your nervous system.

2. Inhale for 4 and Exhale for 6 Breathing

Another breathing exercise for calming both the nervous system and your overworked mind is a timed breath where the exhale is longer than the inhale. When your exhale is even a few counts longer than your inhale, the vagus nerve (running from the neck down through the diaphragm) sends a signal to your brain to turn up your parasympathetic nervous system and turn down your sympathetic nervous system. This breathing pattern can turn down the cortisol and adrenaline response in your body-mind system.

3. Buteyko Breathing Meditation

This breathing pattern will allow your body-mind system to calm down and create relaxation. This is a light breathing exercise which increases nasal nitric acid which enhances oxygen uptake in the blood.

Aromatherapy to Breathe in for Wellness and Well-being

Another way to receive the benefits of of breathing for your wellness and well-being is to use aromatherapy. What you smell is transmitted directly to your emotional brain.

Breathe in Lavender

There are many essential oils you can diffuse to support your Nervous System to calm and relax. You can use clary sage when you feel you are needing to ground yourself, feel like you are spacing out or after a shock, lavender can relieve headaches related to tension and also help you sleep better, citrus oils can relieve anxiety as well help you feel more energized, and vetiver can help you focus on what you need to do next.

You can inhale essential oils in a few ways. 1) Place a few drops on a tissue or paper towel, and then place it in a plastic bag. Open your bag to inhale the scent when you feel anxious or depleted. 2) Diffuse essential oil into the air with a candle or electric diffusers. You can also use your tissue clipped to an air source such as a fan. 3) Add a few drops on a cotton ball or pad to place inside your pillowcase to help with sleep like lavender. 4) Use steam of a combination of a few drops of essential oils or plant material of sage, thyme, or rosemary to relieve congestion in a bowl of steaming water. Be sure the water is not boiling or too hot. Place a towel over your head, close your eyes, and inhale the benefits for up to 10 minutes.

You can also use teas and foods to enhance your aromatherapy experience. Eat an orange. Smell the rind of the orange to get the benefits of the oils in the peel to reduce anxiety. Make a citrus tea and inhale the aroma between sips. Drink Earl Grey tea for the calming effects of Bergamot. You can also drink mint tea to create clarity while also supporting your digestion.

Kimberly Rex

Kimberly Rex, MS is a Master Resonance Repatterning and Wellness and Well-being Life Coach, and Person-Centered Expressive Therapist. She works with people all over the world by phone, Skype, and proxy during these times.

This is your invitation to receive natural beneficial modalities to create integrity in your wellness and well-being monthly. Sign up to receive our FREE newsletter with exclusive events and information about how to enhance your life here including 8 Natural Ways to Navigate Stressful Times eBook with registration.

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Mar 8, 2020

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COVID-19: Natural Ways to Protect Yourself and Others

In the past few weeks, I’ve read, listened to and compiled natural ways to protect friends, family, classmates, clients and myself during this Coronavirus/COVID-19 virus. This epidemic affects us all, and what we do for ourselves, we also do for others, our community and everyone across the planet.

I live in Washington State where the virus has been fatal. So I offer these suggestions as natural ways to keep others in the know with, I admit, a long and growing list. Take what you need to create greater integrity in your wellness and sense of well-being at this time. *

Golden Rule~painting by Norman Rockwell at the United Nations
“Do unto others as you would have them do unto you.”

Natural Ways to Take Care of Yourself during COVID-19

  1. Wash areas like your work surfaces, eating space, cellphone, keys, computer keyboard, and doorknobs with an antiseptic cleaning spray. For ideas, I’ve collected natural DIY Cleaning and Hand Sanitizer Recipes, here: https://www.pinterest.com/kimberlyrex/aromatherapy-herbalism-for-wellness-and-well-being/
  2. Wash plastic bottles or mugs after you use them once. Washing them with hot soapy water or in the dishwasher works. Starbucks is currently not allowing you to use a personal cup to keep it safe. It’s a good idea to take this opportunity to strengthen your immune system. So make your own coffee or tea at home and place it in a personal cup or thermos to take with you. Get some ideas for immune-boosting lifestyle habits and herbs to add to your tea blend here: https://www.windowstotheheart.net/10-natural-ways-to-strengthen-your-immune-system/
  3. Keep a bottle of hand sanitizer that is at least 60% alcohol at your work station, in a bag you carry with you, and in your car. This will allow you to use it as needed. Rub your hands together for at least 20 seconds or until the sanitizer is dry. Research on virus time on surfaces: https://www.aol.com/article/news/2020/03/11/tests-show-new-virus-lives-on-some-surfaces-for-up-to-3-days/23947156/
  4. It’s recommended to attempt to sneeze or cough into your elbow. Wash your hands after you sneeze or cough, when you are shopping especially in the grocery, touch the shopping cart, handle money especially before you eat something, And, of course, wash your hands with soap and water in general before you eat. Washing your hands for 30 seconds is the recommended time suggested, or in the time it takes you to sing the “Happy Birthday” song.
  5. Use a tissue for touching your face for an itch, an ATM machine, Redbox or movie dispenser, or any electronic device. Use a tissue or paper towel in public bathrooms. Use a paper towel after you wash your hands to touch the exit doorknob on your way out of the restroom. Fold tissue or towel inward and discard after leaving the restroom. You can also use a tissue for touching knobs, steering wheels and handles.
  6. How to Keep from Touching Your Face: It might be helpful to observe your own behavior for about 10-20 minutes to see what you are doing that involves touching your face. Do you find yourself pushing your hair back? Are you touching part of your face related to your glasses? Are you leaning on your hands? Suggestions for substituting: a fidget ball, crossed hands, hands in lap, or keeping your hands busy with a bracelet are just some of the ideas in this article: https://www.wikihow.com/Keep-Your-Hands-Away-from-Your-Face
  7. Use a pen tip for pressing numbers or letters into an electronic device. Take your own pen to pharmacies or stores instead of using another pen given to you. You can also wear gloves.
  8. When to wear a face mask: https://propakistani.pk/2020/03/03/if-youre-still-buying-or-wearing-a-mask-for-coronavirus-stop-now-and-read-this/or Make your own face mask.

Natural Ways to Diminish to Protect Yourself and Others with COVID-19

Greeting with a smile and hands at the chest is a greeting from India (image from wikipedia.org)
  • Diminish hand-to-hand contact. Instead, you can SMILE, do an elbow-to-elbow greeting, just say, “Hello, Good morning or Buenos Dias!” There are some ideas that include doing toe-to-toe greetings, slightly nodding your head, placing your hands at your chest with palms together, using the peace sign, or just waving. You can even come up with your own original greeting in your workplace or with your co-workers, friends, and family. Agreement and buy-in are important.
  • Diminish eating finger foods, or use a utensil to pick up your food. Diminish sharing the food you are eating with other people from your plate or theirs, or shared bowls to protect everyone’s immune system. Make sharing with others what you talk about with each other.
  • Diminish junk food, sugar, alcohol, or acidic foods that compromise your immune system.
  • Decrease visits to others in nursing facilities or medical facilities if you have a runny nose, are coughing, have a fever or are not feeling well. You can always talk by phone, or use Face Time.
  • Limit your exposure to other people who are sniffling, sneezing, or coughing. A distance of at least 3 feet has been suggested by some experts or 6-9 feet away depending on the circumstances.
  • Limit traveling. This means limiting exposure to the virus during travel and in large crowds especially for people with fragile health conditions or are elderly. If you have traveled to an area that has reported positive for the virus, check in with your health professional to get feedback about what you should do to protect yourself and others.
  • Check out refund policies for travel commitments for plans you have already made, ie. planes, trains, buses, etc. Consider your options before you pass the no refund period in these agreements.

Natural Ways to Increase to Protect Yourself and Others with COVID-19

Wear glasses to avoid droplet exposure from the virus (image from wikipedia.org)
  • Wear glasses instead of contact lenses to protect yourself from droplets from sneezing and coughing. You can get a pair at a Dollar Store.
  • Family or friend phone or computer contact and awareness for community support if you are not feeling well by asking for what you need in the way of groceries or supplies. These supplies can be delivered to your door without you having to go outside.
  • Contact your health professional office to get information about symptoms and recommendations for steps to take regarding where to go and who to contact if needed. If you or a family member has a compromised immune system due to heart, lung, cancer, diabetes, recent surgeries or auto-immune disorders, take extra precautions for protecting them. Notice when you are experiencing difficulty breathing, excessive phlegm, coughing, fever, and runny nose that persists.
  • Increase your awareness of your school, business and community policies and cancellations related to COVID-19. Check out their websites. Find out about your sick leave and daycare options.
  • Speak to your insurance company about the best options and steps for medical care if needed.
  • Take inventory of your responsibilities and appointments for the next few months. Prioritize what is most important to you. Plan beforehand for errands, classes, and events where you are interacting with groups in close proximity. Let go of situations or reschedule where it is possible.
  • Take a spray cleaner with you to cleanse surface areas to close proximity or group events. Go shopping at times when there are fewer people to navigate at stores or appointments. Use the sanitizing cloth offered at the entrance of stores for shopping carts.
  • Wash towels, clothes, gloves, sheets, blankets, and scarves after weekly use. Wash your cloth shopping bags after the week, or after possible exposure.
  • Take time to relax. Get in touch with your breath. Bring yourself into your center when you feel anxious, frustrated or afraid. Be sure to keep to your sleep schedule. Getting off computers and electronics by at least 9 PM and into bed by 11 PM allows you to calm down before sleep, and then detoxify your entire system during the night. To receive 5 more in-depth ideas to calm your body-mind system sign up here for our FREE monthly Newsletter and Exclusive Re-pattern Your Life Events

*Please share this list with others. If you have more ideas for this list, please send them to kimberly@windowstotheheart.net

Thank you!

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Feb 4, 2019

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Natural Eye Care: Your Guide to Healthy Vision and Healing

This article offers you resources to create a healthy vision with natural eye care. It includes a wonderful book resource guide with that purpose from two well-respected practitioners who work with natural modalities for healing issues with your vision. You’ll find the description from its authors for natural eye care to create healthier vision and healing of your vision issues naturally. *Special discount code available at the base of the article.

From the authors: In Chinese medicine, we look at every part of the body as being integrally connected to every other part. We are approaching spring which is associated with the Wood Element. It is the time for new possibilities and the wisdom of the past, and thereby seeing the clear and appropriate course to take. It is represented by the Wood Element which is comprised of the liver and the gall bladder meridians. The Liver Meridian “opens to the eyes”, and affects your sense of vision, the emotion of anger, and the sound of shouting. When your vision is stifled, you feel anger: You can decide to plan, to act, take aim, and suddenly your plans are thwarted.

 Guide to Healthy  Vision & Healing

The Natural Eye Care website at www.naturaleyecare.com was created over 18 years ago by Marc Grossman, O.D., L.Ac. and Michael Edson, MS, L.Ac. as a way to provide clinically and peer review research in ways studied to help people maintain the gift of healthy vision. Their latest book published in December 2018 discusses in detail over 38 years of clinical experience in the holistic eye care field working with patients to benefit and improve their vision.

Our approach is looking at vision as connected to the health of the whole body, and when any part of the body breaks down (auto-immune disease, poor digestion and/or circulation, as well as emotional imbalances for example), this can contribute to and even cause eye disease. We believe that 25% of the nutrients an individual takes into his/her body is used by the visual system to maintain optimal eye health. The visual system is the second most active part of the body next to the brain. When the nutrients reaching the visual system are compromised, this often results in eye disease including macular degeneration, glaucoma, cataracts, dry eyes, eye floaters, or even simply poorer vision without a specific pathology, particularly in the aging process.

Eye strain is now becoming a big part of eye problems due to the excessive use of electronic devices. Your visual system was designed to look outwardly primarily for farming and hunting, and not designed for long hours of near work which stresses your visual system.

Your body is always trying to maintain health and heal. Our goal is to offer advice on the many ways that one can support your own body in this process no matter where you are in the process to maintain and heal your vision.

Maintain and Improve Your Vision Naturally

Our new book, “Natural Eye Care: Your Guide to Healthy Vision and Healing,” is 799 pages, covering over 40 eye conditions with over 2,000 peer review research study citations on nutrition and vision. Categories covered include Vision Diets, antioxidant and related research, Chinese medicine and vision, juicing recipes for specific eye conditions, essential oils, yoga postures by meridian, eye exercises, vision-related to personality, and much more.

You can look at our Table of Contents at our homepage at www.naturaleyecare.com , as well as access the wealth of information available on our website. We offer a free monthly e-newsletter as well as free phone and email consultations.*Special Discount Code: You can order this book to benefit your vision at www.naturaleyecare.com (use the discount code NEC103 on the checkout page.

Hit Apply for a 15% discount OR you can order it with this code through Amazon here: http://smile.amazon.com/gp/product/0692074317?pf_rd_p=c2945051-950f-485c-b4df-15aac5223b10&pf_rd_r=59CJGGWRZNFCZ7QRWHCQ

Bios of Authors

Marc Grossman, a leading holistic eye doctor in the United States, has been in practice since 1980, and is the author of a number of books on natural eye care including Greater Vision: A Comprehensive Program for Physical, Emotional and Spiritual Clarity, McGraw Hill, 2000. He is co-author of Natural Eye Care: A Comprehensive Manual for Practitioners of Oriental MedicineBeyond 3D: Improve Your Vision with Magic Eye, and Natural Eye Care: Your Guide to Healthy Vision and Healing, Natural Eye Care, Inc., 2018.

Michael Edson is the co-founder and President of Natural Eye Care, Inc. He is a New York State Licensed acupuncturist and co-author of Natural Eye Care: A Comprehensive Manual for Practitioners of Oriental Medicine and Natural Eye Care: Your Guide to Healthy Vision and Healing, 2018. His newest book, Natural Parkinson’s Support: Your Guide to Preventing and Managing Parkinson’s is available here.

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Sep 5, 2016

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The Road to Success is Not Always a Straight Line

The shortest distance between two points is a straight line. You’ve heard this saying at some point in your life. However, The road to success is not always a straight line. It’s different when you are in the process of making positive change, integrating growth, or even getting directions on Mapquest.com.

Setting goals, working towards them, and then experiencing a sense of accomplishment for their achievement doesn’t always follow the shortest or easiest path. You might experience setbacks, obstacles, and detours along the way. Sometimes, you have the experience of taking one step forward and two steps back or even feeling like you are cycling back to the starting line in midstream.

What is happening that makes this process seem like a zigzag road, or keeps you returning back to where you started?

Habitual patterns create neural pathways that get activated with practice. This means that in order to make new patterns that create new neural pathways that you resonate with new possibilities, beliefs, mental attitudes and positive actions to build the bridge. In general, forming a new habit needs about 21 days to form, 40 days to integrate into your being, and 90 days into becoming this new pattern within your life in action.

Sustaining positive growth over time is a vital key to experiencing a feeling of  success with your intentions. In order to do so, resonating with a coherent mental attitude and positive actions aligned with what is needed to keep you on track is essential.

First Things First

It might be difficult to maintain these new patterns in certain situations or particular relationships.   Although you are setting goals in a particular area of your life, there can be contributing factors that impact you in a negative way from related aspects of your life that require that you prioritize them before experiencing more focused life energy for your positive intentions. For example, if you are wanting to start a new relationship or business, yet you are struggling with health issues or finances, these areas take precedence before you have more focus and energy to work on your other goals more expansively.

When we are no longer able to change a situation, we are challenged to change ourselves. ~Victor Frankl

Your relationships and web of connection built over time in your life impact your perspective that influences the quantity and quality of change you experience in your life. Making changes can feel as though you are radically diminishing your loyalty and love to a family member, friend, or partner. As an example, let’s say that you are the first person in your family who is going to college. You could feel a sense of guilt, or, feel as though you need to diminish your accomplishment even when you graduate.

One moment can change a day...

Self Care

It could also feel difficult to decide how to set boundaries with people or situations in the process of making change. Habits that do not support your positive intentions like staying out late when you are needing to study for an exam, unhealthy drinking or eating habits, or continuing to engage in activities that deplete your vital life energy could sabotage your ability to take next steps towards positive change. Making time and space for the actions and priorities for taking next steps is essential in creating the infrastructure for new possibilities to emerge in your life.

Mindfulness and Resilience

Being curious and aware while implementing first steps can inform you about your feelings and beliefs This allows you to create insight about what needs to be addressed first as you move forward in your process. Knowing that every relationship, event, and situation has information for you to use in a way that can be supportive of your process allows you to integrate new patterns with greater integrity and long-term success. The attitude of gratitude allows you to be more resilient when you feel as though you are experiencing a “set-back.”

  Develop an attitude of gratitude, and give thanks for everything that happens to you, knowing that every step forward is a step toward achieving something bigger and better than your current situation. ~Brian Tracy

Resonance Repatterning® works with the underpinnings of limiting beliefs, attitudes, and patterns in your life. The process identifies and naturally transforms unconscious material contributing to the experience of resistance and obstacles between you and positive change. One of the many repatternings entitled, The Integration for Growth Repatterning, works specifically with building new neural pathways for greater coherence in sustaining growth over time through cleansing and recharging your body-mind system to achieve momentum and resilience in your process of making positive change.

Kimberly Rex, MS is an experienced and certified Advanced Resonance Repatterning, Master Life Coach and Person-Centered Expressive Therapist with advanced training in holistic and healing therapies. She works with clients all over the world by phone, Skype, proxy and in-person with  cutting-edge energy medicine and transformation processes to re-pattern your life so you can change your story and your life to experience greater integrity in your wellness and well-being with more life energy for your positive intentions.  Schedule your personal session for positive change: Personal Repattern Your Life Sessions

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Nov 26, 2015

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The Benefits of Appreciation and Thanks-Giving

At this time of thanks-giving and expressing appreciation, I’d like to share some benefits about this inner technology that will benefit your wellness and well-being!

Appreciation is the ability to remember with gratitude all that you have been given. When you are able to tap into the frequency of gratitude, we can better face difficult situations and people because appreciation entrains your body-mind system to a higher state of consciousness.

This changes your internal experience so that you feel more uplifted. Research has shown that appreciation can reduce pain levels because it activates a stream of endorphins, peptides and neurotransmitters that create a greater sense of love, warmth, joy, pleasure, and opening within your body-mind system that allows more ease and flow.

Hands and Rose

When life is sweet, say thank you and celebrate. And when life is bitter, say thank you and grow. -Shauna Niequist

This is the reason that appreciation and gratitude are also wonderful tools for lessening the effects of depression. It is not possible for you to feel depressed and have gratitude in the same moment!

As an example in my own life, when I was 32 years old I experienced three great losses. My brother passed away due to illness, my marriage fell apart, and in the process, I lost every belonging I owned. In that year, I also became very well acquainted with support groups for families dealing with the issues I was experiencing. A person in one of these groups suggested that I keep a Gratitude Journal. This journal was a daily expression of looking for a simple, yet meaningful expressions of “Let go and let Good,” for me during these difficult times.

In this journal, I recorded things like: “ I found a quarter on the sidewalk while walking my dog.” “The sunset was absolutely amazing!” “The honeysuckle is still blooming and the scent is wonderful.” “Someone offered me a free bed and chest of drawers.” The important message from this journal was to look and connect my thinking to the possibility of Source, people, events, nature, etc. offering support, love, and care in the midst of difficult times.

Especially in difficult situations, appreciation is a beneficial inner technology that creates compassion, connection and understanding. Expressing appreciation to another person allows both you and the person receiving the message of appreciation the mutual benefits of endorphin response in your body-mind systems.  Research shows that people are more likely to bond, support, and volunteer their time and services with the expression of appreciation.

There are many things for which to be grateful. Your life has been filled with situations, people and opportunities that have provided more peace, love and contentment. Remembering brings more clarity for seeing that in your present you are also surrounded by beneficial and loving support. This connects you more deeply to the gifts of the present moment in the experience of greater love, peace, and serenity!

Here is an opportunity to continue on the path with monthly healing modalities and repatterning events from Windows to the Heart Repatterning.

Sign up for monthly newsletter here: 

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